Why is nutrition so important? Let's start by breaking down your day.
There are 24 hours in the day, you sleep about 5 to 7 hours a night, you come to CrossFit Macomb for a WOD about 1 hour, that leaves 17 hours that you are awake and eating. 70% of your day you are awake and making decisions on what and when to eat. So nutrition is very important. Not only because it is what you do most of the day but it fuels you to compete with the daily challenges you face that day.
We are going to do a Zone/Paleo Diet Challenge. Why Zone diet? For two reasons. (1) the Zone diet is all about portion control. Portion control/ over eating is the main reason for obesity. (2) once you learn the secret of portion control and how eating the right foods will better fuel your body, you will see faster weight loss, more energy, mental clarity, and better performance in the gym.
It is going to be a lot of work but it will be a great experience and the results will be worth it. At the end of the challenge you will have a calibrated eye to how much you are eating and how much you should be eating.
We will be doing a nutritional lectures the week before challenge going over Zone Diet and any questions on the Zone Diet. There will be three lectures with the same content, Tuesday 1/29/13 at 5:00pm, Wednesday 1/30/13 at 5:30am, and Saturday 2/2/13 at 11:00am
Here are the rules for the CrossFit Macomb 2013 Zone Challenge
To participate:
Athletes must be a member of CrossFit Macomb and have a current membership at the start and finish of the challenge.
Athletes are required to have some “skin in the game”, the buy in
for this event will be $20-due no later than Friday 2/1/13.
The challenge will begin on Monday 2/4/13 and end on Saturday 3/8/13
Each athlete needs to complete a challenge baseline workout (Karen - 150 Wallballs) on
Friday 2/1/13 or Saturday 2/2/13 at 11:00 am. Finals event is Saturday 3/8/13 at 11:00 am.
Awards:
Each athlete who maintains a FULLY detailed food journal for all 35
days of the competition will receive $15 back automatically just for
sticking to it.
Grand Prize: $100 gift card
will be awarded for the highest point score of the event. A tie would be
broken based on percentage improvement in the performance category.
Performance Prize: The athlete who has the greatest performance
increase on the workout will receive $25 gift card. Be a true CrossFitter and give it your all
on each attempt. You MUST have a minimum point score of 110 to be
eligible to win this category.
Weight Loss Prize: The athlete who has the greatest weight reduction
in the 35 day challenge will receive a $25 gift card. You MUST have a minimum point
score of 110 to be eligible to win this category.
Rules/Scoring:
Food Logs: All Food logs must be kept on 2013 CrossFit Macomb
Zone/Paleo Food Log sheets (you can print your own using this link or pick some up at the gym).
Score sheets should be turned in Friday or Saturday of each week
during the competition so we can keep the scoreboard up to date. These
forms will be available at the gym. Failure to turn in score sheets on
time will be penalized. YOU ARE RESPONSIBLE TO PUT YOUR POINT TOTALS FOR
EACH DAY ON THE SHEETS. IF YOU ARE UNSURE OF YOUR SCORE ASK EARLY. NOT
AT THE FINALS!!!
Scoring is as Follows:
1 Point- Tracking ALL of your intake for the day. Any food, drink, or supplement that went in your mouth needs to be recorded to claim this point.
1 Point – Meet your daily Zone Prescription. If you
are supposed to do 14 blocks a day and go 15… sorry, no points. See a trainer to help determine your block requirements. Block requirements can be adjusted for athletes based on need and under certain circumstances but you must do this with a coach.
1 Point -Meet your Zone Prescription for each meal.
This means your meals are evenly spaced. For example a 16 block male
would spread out their blocks through the day as 4-4-2-4-2 for
breakfast, lunch, snack, dinner, snack. Not 5 – 1 – 7 -3 because that
was convenient that day.
1 Point – “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.”
–from World Class Fitness in 100 Words.” KNOW what you are eating.
Look at the Free CrossFit Journal Article #21 for a simple list of food
blocks and quantities. If it’s an “unfavorable” carb, it is not
forbidden on the zone but does not get you points here. Sorry, beer and
bread are UNFAVORABLE carbs. This is where you get points for eating Paleo. That is not the focus of this nutrition challenge but it is important.
1 Point- Working out. During this challenge, we are
encouraging you to be consistent with your training.
1 Point - Posting a Paleo/Zone Recipe. We want to encourage creativity and variety in this challenge. So please post recipes to our Facebook site. When you post the recipe you MUST include the number of servings and the number of blocks per serving. Again use the CrossFit Journal Article #21 to help determine the number of blocks.
Print your food log here
Print CrossFit Journal Article #21 here
Nutrition is the #1 thing you can do for your overall fitness. Good luck and can't wait see the results.
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